Edited by Alessandro De Vettor
Density is a training parameter that is often overlooked, if not completely applied in the gym, but that can provide a fundamental contribution to hypertrophic development.
The Density Training was conceived and developed a few years ago by leading fitness exponents, one above all the well-known athletic trainer Charles Staley, with his EDT.
Density training consists in performing as many repetitions as possible within a set time, progressively increasing it from session to session.
One of the main criticisms of Density Training is to be, in the long run, a "catabolic" and not hypertrophic training. The criticism is partly founded and, according to the principles of biotypology and physical anthropology, it can be said that for certain somatotypes this training methodology can be excessive and counterproductive. However, it must be considered that there are subjects who respond particularly positively to this type of workout; secondly, it is possible to apply some targeted adjustments to maintain the undeniable advantages, eliminating or minimizing the contraindications.
In recent years, in particular, the "trainings that explicitly consider the density factor" are again gathering interest and support, taking their place among the hypertrophic techniques.
In this article, variations are proposed to the classical method which, by integrating with the basic principles of modern natural training, make it possible to apply it also to subjects with somatotypical characteristics that are not really suitable. The fundamental points concern the calibration of recovery periods and the duration / intensity, as well as a single muscle work that avoids the combined agonist / antagonist. These devices allow - in addition to a better development of the hypertrophic aspect - also a better psychological acceptability, and place this method within the reach of a greater number of subjects.
The proposed program can therefore be defined as a "Single Density Training" structured for "Hardgainer " subjects . It is worth emphasizing that this is only a possible example of density training, which in reality is extremely differentiated in times and repetitions, depending on the trained muscle group, the goals of the training, and the subject's somatotypic and metabolic characteristics.
The standard program involves the achievement of 50 repetitions in a maximum period of 10 minutes, using a load of 10 RM. Basically, calculated the load corresponding to 10 RM, we start and, managing the recoveries, we try to complete the maximum number of repetitions possible in 10 minutes.
With the passage of time two things can happen:
- In the 10 minutes the target number of repetitions (50) was not reached
- The 50 target repetitions are completed in advance of the predetermined 10 minutes
In the first case the number of repetitions reached must be recorded, and in subsequent training sessions an attempt will be made to increase them to complete 50.
In the second case, instead, one must first record the time taken to complete the 50 repetitions, for example 9 minutes. Then you can proceed according to three different strategies, all valid:
- Raise the target of repetitions in 10 minutes (example 60)
- Increase the number of repetitions in the "new target time" (9 minutes)
- Increase the load with the aim of achieving exactly 50 repetitions in 10 minutes
In general, during a density training it is important to administer the effort and try not to run out already in the first few minutes. Therefore it is advisable to take short rest breaks, initially every 5-7 repetitions, in order to be able to conclude and reach exhaustion as the maximum time limit approaches. I repeat however that the whole is subjective: there are neither recovery times nor repetitions to be respected!
Below is a table that structures the standard program so as to eliminate its catabolic potential and maximize its hypertrophic potential:
SITTING "A"
Slow Forward | Squat | Traction Busbar | |||
Repetitions 50 | Minutes 10 | Repetitions 50 | Minutes 10 | Repetitions 60 | Minutes 10 |
Rpt: | Low: | Rpt: | Low: | Rpt: | Low: |
SITTING "B"
Plain bench | Romanian deadlifts | P.Inversa balance rowing machine | |||
Repetitions 50 | Minutes 10 | Repetitions 50 | Minutes 10 | Repetitions 60 | Minutes 10 |
Rpt: | Low: | Rpt: | Low: | Rpt: | Low: |
The key point is not to exceed 30 minutes of actual training; the breaks between one exercise and another must be 5 minutes, for a total of 45 minutes in the gym!
It is also possible to develop a "holistic" type of card, inserting the Single Density Training in the usual programming only for those muscle groups lacking or in specialized micro / mesocycles.
